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Tee Shot Zone

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5K Training PLANS

9 Weeks

  • MAX HOURS
    3
  • AVERAGE HOURS
    2:20
  • TYPICAL WEEK
    5 Run, 2 days off

9 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    2:56
  • TYPICAL WEEK
    6 Run, 1 day off

9 Weeks

  • MAX HOURS
    6
  • AVERAGE HOURS
    4:26
  • TYPICAL WEEK
    7 Run

9 Weeks

  • MAX HOURS
    7
  • AVERAGE HOURS
    5:12
  • TYPICAL WEEK
    8 Run

10K Training PLANS

12 Weeks

  • MAX HOURS
    3.5
  • AVERAGE HOURS
    2:31
  • TYPICAL WEEK
    5 Run, 2 days off

12 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    3:08
  • TYPICAL WEEK
    6 Run, 1 day off

12 Weeks

  • MAX HOURS
    6
  • AVERAGE HOURS
    4:44
  • TYPICAL WEEK
    7 Run

12 Weeks

  • MAX HOURS
    8.5
  • AVERAGE HOURS
    6:38
  • TYPICAL WEEK
    9 Run

half-marathon Training PLANS

15 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    3:00
  • TYPICAL WEEK
    5 Run, 2 days off

15 Weeks

  • MAX HOURS
    5
  • AVERAGE HOURS
    3:56
  • TYPICAL WEEK
    6 Run, 1 day off

15 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    5:03
  • TYPICAL WEEK
    7 Run

15 Weeks

  • MAX HOURS
    9
  • AVERAGE HOURS
    7:13
  • TYPICAL WEEK
    9 Run

marathon Training PLANS

18 Weeks

  • MAX HOURS
    5
  • AVERAGE HOURS
    3:34
  • TYPICAL WEEK
    5 Run, 2 days off

18 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    4:31
  • TYPICAL WEEK
    6 Run, 1 day off

18 Weeks

  • MAX HOURS
    7.5
  • AVERAGE HOURS
    5:42
  • TYPICAL WEEK
    6 Run, 1 day off

18 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    7:46
  • TYPICAL WEEK
    9 Run

GET NOTIFIED FOR THE UPCOMING RELEASE

olympic Training PLANS

12 Weeks

  • MAX HOURS
    7.5
  • AVERAGE HOURS
    5:38
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off

16 Weeks

  • MAX HOURS
    9
  • AVERAGE HOURS
    7:30
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

19 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    9:18
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

19 Weeks

  • MAX HOURS
    13
  • AVERAGE HOURS
    10:03
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

Sprint Training PLANS

12 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    5:11
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

16 Weeks

  • MAX HOURS
    8.5
  • AVERAGE HOURS
    7:15
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

19 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    8:28
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

19 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    9:23
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

Carlee Tulett

Carlee Tulett is an elite amateur triathlete and experienced endurance athlete in a wide range of running, cycling, and triathlon events.  Starting in high school, Carlee found success in both soccer and track and field and eventually went on to compete as a 100 and 200 meter runner at Western Washington University.

After competing in various local running and triathlon events, Carlee registered for her first 70.3 in 2011 and sought coaching assistance from James Lawrence and Team Ironcowboy where she went on to qualify for the 70.3 world championships later that same year. In addition to winning and placing in various local events, Carlee snagged 3rd female in her first full distance at the Lake Havasu HIITS triathlon series. Subsequently, she joined Team Ironcowboy as a coach in 2015, completed the Ironman University Training certification, and has gone on to coach many athletes to race successfully in events ranging from 100 mile ultra trail runs to the Ironman World Championships in Kona. 

While staying home and raising her five little boys ranging from age three to 13, Carlee has managed to complete (and typically podium in) over 20 70.3 events, 4 full Ironman events, and a variety of  endurance road, trail, and cycling events. Recently, Carlee placed 2nd female in the ICON Livigno xtreme triathlon which qualified her for the Norseman xtreme triathlon in 2020.  Carlee brings to the Team Ironcowboy coaching staff her expertise in open water swim technique, mental toughness training, extreme endurance events, and balancing work and motherhood responsibilities with endurance training. 

half-IronMan Training PLANS

18 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    6:03
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

18 Weeks

  • MAX HOURS
    11
  • AVERAGE HOURS
    7:51
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off
     

19 Weeks

  • MAX HOURS
    13
  • AVERAGE HOURS
    9:54
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

21 Weeks

  • MAX HOURS
    15
  • AVERAGE HOURS
    11:06
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

IronMan Training PLANS

21 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    7:14
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

22 Weeks

  • MAX HOURS
    14
  • AVERAGE HOURS
    9:42
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

23 Weeks

  • MAX HOURS
    16
  • AVERAGE HOURS
    11:20
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

23 Weeks

  • MAX HOURS
    20
  • AVERAGE HOURS
    12:37
  • TYPICAL WEEK
    4 Swim, 4 Bike, 3 Run, 1 Brick
     

David Warden

David Warden is an internationally recognized coach and author. His current and former clients include World Age Group Duathlon champions, Guinness World Record triathlon holder James Lawrence, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of the primary academic triathlon resource Triathlon Science. His personal athletic resume consists of 45 first place overall wins in triathlon and duathlon, including the 2x USA Triathlon Rocky Mountain Region Sprint Triathlon Champion (2011, 2016) and 2nd place USA Triathlon Age Group Duathlon Nationals. He has finished as the top American at the Mallora 70.3, Abu Dhabi International Half, and Balearic Olympic Championships. David is a certified IRONMAN® coach.

JAMES LAWERENCE

James is originally From Calgary, Alberta Canada. He grew up a wrestler and later in life became to love endurance racing to escape the hectic routine of Corporate America. After losing everything in 2008, James turned to his new found passion for triathlon racing and went on to break two world records within three years. In 2015 James accomplished the unthinkable despite everyone saying his end goal was impossible. He completed 50 Ironman distance triathlons, in 50 days, in each of the 50 United States — The 50-50-50.